Strength: 
4*6 Z press
add weight from previous week

Choose on option:
Weighted pull up 4*5
Strict pull up 100%-70%-60%- 60%
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: 10 rounds for time
10 Burpee
10 Thruster 42.5/30 kg